CrossFit Carolina Beach – Varsity
Warm-up
Main Lift
A: Thruster (3, 3, 2, 2, 1, 1, 1)
B: Front Squat (4 x 5)
Conditioning
C: Metcon (No Measure)
4 rounds not for time:
10 Goblet Squats
15 Russian KB Swings
20 sec max calories airbike
Cash Out
D: Delt Burner 4 (2 sets 5 full reps)
Front raise, hold 1 sec
Retract to lateral raise position,
Hold 1 sec
Lateral raise, hold 1 sec,
Push to front raise position,
Hold 1 sec